current workout split!
hi guys! I hope that you all have been having the most lovely week, being productive yet remembering to take some precious time for yourself. I feel so blessed that when things are busy or I feel stressed, I can always turn to movement to calm me down. some of y’all have been asking me for my current workout routine / split, so I am excited to share that with you!
I utilize a split routine, meaning that I emphasize certain muscles/groups on certain days, to ensure complete recovery between the training sessions focused on the same muscles. some studies have shown that this type of routine, over a total body routine, may yield more muscular hypertrophy (size) over muscular strength. on other days, I make sure to still move my body with whatever feels right, like a walk or less intense lifting session. I want to emphasize that while this is what is working for me right now, these exercises and weights can easily be adjusted to best fit you - always listen to your body!
day 1: back and bis
30 minutes of incremental stairmaster
assisted pull-ups, 3x10
wide grip seated row, 3x10 at 90 lbs
close grip row, 3x10 at 90 lbs
bicep curls, 3x10 with 20 lbs
rear fly machine, 3x10 at 30 lbs
cable straight arm pulldowns, 3x10 at 45 lb
day 2: glutes and hams
30 minutes of incremental stairmaster
single leg glute bridge, 3x10 with body weight
glute dominated step ups, 3x10 with 15 lb kettlebell
hamstring curls, 3x10 at 90 lbs
hip abduction machine, 3x10 at 90 lbs
hip adduction machine, 3x10 at 90 lbs
day 3: shoulder, chest, and tris
30 minutes of incremental stairmaster
bench press, one unloaded set to warm up, then 3x10 at 85 lb
incline press, 3x10 with 25 lbs
regular overhead presses, 3x10 with 25 lbs
pec fly lying on a bench, 3x10 15 lbs
tricep rope pulls, 3x10 at 45 lbs
day 4: quads and calves
30 minutes of incremental stairmaster
leg press machine, 3x10 at 190 lb
calf raises, either on machine or weighted with dumbbells, 3x10
leg extension machine, 3x10 at 90 lb
bulgarian split squats, 3x10 with 15 lb kettlebell
quad dominated step ups, 3x10 with 15 lb kettlebell
